Tisdag 18 juni 2019

WoD #1 

5-5-5-5 "Touch and Go" Power Cleans @ Increasing weights (e.g. 40 up to 70-80% 1RM)
Advanced: Squat Cleans
Scaled: Hang Power Cleans
Rest 60-90s between sets

WoD#2:

Fight Gone Bad

Three rounds of:

1 min Wall Ball (Advanced: 10/8kg, Intermediate 9/6 kg to 3 m, Scaled 4-6kg)
1 min Sumo Deadlift High-Pull (Advanced: 45/30kg, Intermediate:35/25 kg)
1 min Box Jump (Advanced 60/50 cm, Intermediate 50/45cm)
1 min Push Press (Advanced: 45/30kg, Intermediate:35/25 kg)
1 min Row (Calories) Advanced: Bike or Skierg
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna. 

Nybörjarpass

WoD #1 

5-5-5-5 Hang Power Cleans @ Increasing Weights
Start light and increase weights each round if technique is good.
Rest 60-90s between sets

WoD#2:

Three rounds of:

1 min Wall Ball (4-6kg)
1 min Box Jump (30-45cm)
1 min Push Press (10-25kg Bar)
1 min Row (Calories)
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna.

Seniorpass

WoD #1 

5-5-5-5 Hang Power Cleans @ 10-30kg
Rest 60-90s between sets

WoD#2:

Three rounds of:

1 min Situps
1 min Box Jump OR Stepups
1 min Push Press (10-25kg Bar)
1 min Row (Calories)
1 min Rest

Måndag 17 juni 2019

WoD #1:

Find your Max Thruster (Within 12 minutes)

Example: 5-4-3-1-1-1-1 Thrusters  @
40-50-60-70-80-90-100% 1RM 
Rest 60-90s between Sets

WoD#2:

"Hell's Bells" - 4 rounds for time (Advanced: 32/20kg Intermediate 24/16kg Kettlebells, Scaled as needed but Max 16/12kg)

12 KB Swings
Run 100M with KB
12 KB Clean and Jerks (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 Russian Twists
Run 100M without KB

Time Cap: 24 Minutes

Nybörjarepass

WoD #1:

5-5-5-5 Thrusters
Start at Low weight and increase each round if technique is good.
Rest 60s between rounds

WoD#2:

3 rounds for time (8-16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB
Time Cap: 18 Minutes

Söndag 16 juni 2019

WoD #1:
3-3-3-3-3  Hang Clean @ increasing weights. Start lighter (ca 40% 1RM) and build up to a heavy last set ca 70-80% 1RM
Advanced: Hang Squat Cleans.

Rest 60-90 seconds between sets (longer as they get heavier)
OBS: Only increase weight if technique is good!!

WoD#2

4 min Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Row (Advanced Bike or Skierg) for calories 8x (20s work + 10s rest)

1 min rest

Toes to Bar 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Nybörjarpass

WoD #1:
5-5-5-5 Hang Cleans @ Light to medium weights
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

3 min Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  (20-30kg) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Situps 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Kidspass

WoD #1:
5-5-5-5 Hang Cleans @ Light weights (6-15kg Bar)
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

3 min Tabatas

Single Unders 8x (20s work + 10s rest)

1 min rest

Row @  (Calories) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Situps 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Lördag 15 juni 2019

WoD#1

3 Rounds
16 Dumbell Shoulder Press (8 per arm) (Advanced 22,5/15kg, Intermediate 15/10KG, Scale as needed)
8 Strict Pullups (Advanced: Weighted, Scaled: 4 Slow Negatives) 
8 Strict Ring Dips (Advanced: Weighted, Scaled: 4 Slow Negatives) 
Rest 60s between rounds

Time Cap: 12 minutes

WoD#2

5 Rounds of:
7 Power Cleans (Advanced: 60/40. Intermediate: 50/35kg, Scale as needed)
7 Front Squats (Weight same as PC)
7 Burpees over Bar
Run 200m

Time Cap 18 minutes

Nybörjarepass

WoD#1

3 Rounds
12 Dumbell Shoulder Press (6 per arm)  5-15kg
6 Strict Pullups (or 4 Slow Negatives)
6 Strict Ring Dips (or 4 Slow Negatives)
Rest 60s between rounds

Time Cap: 10 minutes

WOD#2: 12 Minute AMRAP in Teams of 3

Team Member 1: Run 200m
Team Member 2: Row for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 200m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!

Fredag 14 juni 2019

WoD#1: Par WoD: 24 Minute AMRAP
UGOIGO

8 Rope Climbs (Advanced: 4 Legeless, Scaled: 16 Down and Ups)
Swap after every 2 Rope Climbs, 1 legless, 2 Down and Ups)
16 Burpee Box Jumpovers (Advanced: 75/60cm, Intermediate 60/50cm, Scaled 45/30cm)
Swap after 4 BBJO
24 Squat Clean & Jerks (Scaled: Power Clean and Jerks)  (Advanced 70/50kg (60-65% 1RM C&J), Intermediate Max 60/40kg (55-60% 1RM), Scale as needed (ca 50% 1RM))
Swap after 6 Clean & Jerks

Rest 2 minutes

WOD#2: 12 Minute AMRAP in Teams of 3

Team Member 1: Run 200m
Team Member 2: Row (Advanced: Bike or Skierg) for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 200m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!

Seniorpass

WoD#1: Par WoD: 16 Minute AMRAP
UGOIGO

12 Ring Rows
12 Box Jumpovers or Stepovers
12 Hang Clean & Jerks
Swap after 6 Reps

Rest 2 minutes

WOD#2: 8 Minute AMRAP in Teams of 3

Team Member 1: Run (or fast walk)  150m
Team Member 2: Row for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 150m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!

 

Visar 6 till 10 av totalt 166 inlägg